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Season Of Speed

UNIT Training

Track & Field, Field Sports, Speed, Football , Basketball, Multi-sport, Strength & Conditioning
Coach
Blaine McConnell

Season Of Speed 14-Week Speed Development Program

Speed separates good athletes from great ones and this program is built to make you faster.

WHAT YOU'RE GETTING

Fourteen weeks of structured speed training built on a proven High/Low model — the same framework elite sprint coaches use to develop world-class speed.

HOW IT WORKS

High days are your hard training days. Sprinting and lifting are stacked into the same session, so you hit your most intense work when your body is ready to perform & not feel spread thin across the week.

Low days follow every high day. These are built-in recovery sessions that let your nervous system reset, so you show up sharp for the next hard session instead of dragging through it.

The result: you train hard, recover fully, and get faster week after week without the burnout that kills most speed programs.

WHO IT'S FOR

Anyone who wants to be faster. If you're willing to put in fourteen weeks of focused work, this program will meet you where you are and push you past where you've been.

Get faster. Stay fresh. Leave your competition behind.

$169
Get Season Of Speed
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High Days: The Hard Training
Every sprint, jump, and lift is performed fresh at 100%. The only way to teach your body to produce more speed and power.
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Low Days: The Easy Work for CNS Recovery
Active recovery work that recharges your nervous system and builds your aerobic base, so you come back stronger — not just rested.
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Small Work With a Big Payoff
Targeted work for the hip flexors, adductors, and glute med strengthens the muscles that stabilize every stride — improving sprint mechanics, unlocking hidden speed, and bulletproofing you against the groin and hip injuries.
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No Burnout, No Junk Volume
14 weeks of smart progression that builds you up instead of breaking you down.
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Built-in Injury Resilience
Regular high-speed running conditions your hamstrings and tendons to handle real demands. That matters whether you're an athlete in-season or a 30-year-old who doesn't want to pull something the first time he sprints in five years.
Features
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Programming 6 days per week
3x High Days that include speed, plyos and strength work + 3x Low Days that include easy conditioning, light strength work and core
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Committed Teammates
An active community that will keep you pushing to train your best.
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Delivered through TrainHeroic
Train with a coache who will push you, understand your goals, and keep you progressing.
Equipment
Required
Sprint Sled // Barbell // Weights // Dumbbells // Plyo Box // Space for Sprints
Recommended
Assault Bike (or similar)
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Sample Week
Week 1 of 14-week program
Sunday
High - Max V + Strength

A1

Heavy Sled Walk

3 x 10

A2

Sub Max Effort Build Ups

3 x 30 @ 70, 80, 90 %

B

Fly In Sprint

3 x 20 @ 10

C

Standing Hip Flexion Iso

3 x 5

D

Standing Hip Extension Iso

3 x 5

E

Broad Jump

3 x 5

F

Trap Bar DL

1 x 6 @ 7

G

Trap Bar DL

2 x 8 @ 20 %

H

Overhead Press

3 x 10 @ 7

I

Nordic Curl

3 x 8

Monday
Low - Conditioning + Core

A

Zone 2 Cardio

1 x 40:00

B

Copenhagen Side Plank

3 x 30

C

Half Kneeling Hip Flexor Iso

3 x 30

D

Banded Lateral Walk

3 x 20

E

Side Lying Hip Abduction

3 x 15

Tuesday
High - Long Accel + Strength

A1

Heavy Sled Walk

3 x 10

A2

Sub Max Effort Build Ups

3 x 30 @ 70, 80, 90 %

B1

Light Resisted Accel

3 x 20 @ 15 %

B2

Acceleration

3 x 30

C1

Explosive Push Up onto Box

3 x 5

C2

MB Overhead Slam

3 x 5

D

Hang Power Clean

4 x 3 @ 65 %

E

Bench Press

1 x 6 @ 7

F

Bench Press

2 x 8 @ 20 %

G

BB Push Press

1 x 6 @ 7

H

BB Push Press

2 x 8 @ 20 %

I

Barbell Row

3 x 9 @ 3

Wednesday
Low - Conditioning + Core

A

Bike Intervals

4 x 3:00

B

Copenhagen Side Plank

3 x 30

C

Deadbug

3 x 10

D

Band Monster Walk

3 x 15

Thursday
High - Short Accel + Strength

A

Broad Jump

1, 1, 2, 2, 3, 3

B1

Heavy Sled Walk

3 x 10

B2

Sub Max Effort Build Ups

3 x 30 @ 70, 80, 90 %

C1

Heavy Resisted Accel

2 x 10 @ 50 %

C2

Light Resisted Accel

2 x 15 @ 30 %

C3

Acceleration

2 x 20

D

Back Squat

3 x 7 @ 70 %

E

BB RDL

3 x 9 @ 3

F

Pull Ups

3 x 10 @ 3

Friday
Low - Pump + Conditioning

A1

DB Incline Bench Press

3 x 15 @ 3

A2

DB Row

3 x 15 @ 3

B

Pull Ups

3 x 12 @ 3

C1

Biceps (Anyhow)

3 x 15 @ 3

C2

Triceps (Anyhow)

3 x 15 @ 3

D

Aerobic Power Intervals

4 x 3:00

Saturday
Rest Day
Coach
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coach-avatar Blaine McConnell

Coach

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Fourteen Weeks From Now

You're either the same athlete - or the fastest, most explosive version of yourself yet.

Get Season Of Speed
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FAQs
What if I don't have a place to sprint?
You probably do. I have clients who sprint in gym parking lots, neighborhood side walks and random open grass fields. It doesn't need to be perfect, you just need some space.
What if I don't have a sled?
You don't NEED a sled to do this program. Just add more reps to the unresisted sprinting in the program, and you will still see incredible progress.
Do I have to do the Low Days?
No. The work programmed on the Low Days is meant to be easy to allow the CNS to recover from the previous day. Another great way to recover from a hard session IS DOING NOTHING. Complete rest is great and sometimes even needed. Do some conditioning, or do nothing. It's up to you.
Do I have to sprint and lift in the same session?
No. Essentially the High/Low can be split up into separate sessions or even done on separate days. This program can be easily adjusted to fit your lifestyle and your schedule.

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